Almond Berry Oatmeal

Steel cut oatmeal is one of my favorite breakfasts, next to the smoothies!  There are some mornings, especially in the winter where you just need a nice, hot bowl of oatmeal.  Here is a recipe that will warm your belly & leave you totally satisfied :)  If you haven't tried steel cut oats before, you are missing out.  They make your oatmeal chewy, not mushy.  There is debate whether they are better for you than rolled oats, but not enough solid evidence to know.  I do know they are better for you than quick oatmeal though.  It does take 25-30 minutes to cook, so there is a down side to steel cut oats, but if you have the time, it's worth the wait!  I make a large batch so I have enough to reheat for another day or two.

Steel cut oatmeal (according to package directions)
Agave or brown sugar
Coconut oil (only about 1 tsp. per serving)
Berries (strawberries, blueberries, raspberries, etc...)
Bananas, sliced
Almonds, raw (chopped)
Coconut (optional)
Cinnamon, sprinkled on top

You can add anything you like to oatmeal, obviously, but this is a combination that I love!  Just add your sugar sparingly and let the berries & bananas do the sweetening.  In the winter when berries aren't in season, you can use craisins & apples. The coconut oil will add a good healthy fat for the day and will flavor it just enough to add a little twist!  If it's too thick you can thin it out with some milk or half & half. 

Bon Appetit

Fish and Flax Oils

This is my kids favorite part of our morning routine!  I know you think I'm kidding, but I'm not! 

We use Barlean's fish oil and flax oil everyday and it is truly the highlight of their morning.  They beg for more because these taste so wonderful!  You can find them at your local health food store usually.  They come in lots of different flavors that all taste delicious.  They are sugar-free and are naturally sweetened!  You should defnitely try them!  Let me tell you why....

We need Omega 3's because they support:
Cardiovascular health
Healthy cholesterol balance
Joint mobility and bone density
Memory & cognitive function
Healthy blood sugar
Healthy mood
Immune health
Eye health
Energy & endurance
Hormonal health
Skin, hair & nail health

Andrew Larson, M.D. & Ivy Larson, ACSM, said "Doctors agree the health benefits associated with Omega-3 essential fat intake are too numerous to count.  Despite those benefits the "fish taste" factor has proven to be our number one problem with patient and client compliance.  Thanks to Omega Swirl those days are gone forever.  Omega Swirl is a genious combination of taste and nutrition your entire family is guaranteed to love."

The american diet is lacking in Omega 3's.  We seem to get a lot of 6's and 9's, but not enough of the 3's, so this is a great way to ensure a good balance.  It has been hard in the past because our kids couldn't take a large capsule, and I hated taking the capsules because they seemed to make me burp fish all day :( yuck!

So, why Barleans Swirls over other types? With the swirls, everyone can take a spoonful and you are getting instant nutrition.  In a clinical study conducted by The Centre for Nutritional Studies, Barleans Omega Swirls were found to be 900% more bio-available than standard fish oil, with the total percentage of oil that reached the blood stream 9 times greater with Omega Swirls than with the same dose and type of fish oil.  Because of their proprietary Swirl technology significantly reduces the size of the fish and flax oil molecules, it allows the oil to more efficiently pass through the intestinal wall and into the bloodstream.  Theoretically, it could take up to 20 standard fish oil gelcaps to equal the amount of Omega-3 from just a two tsp. dose of Omega Swirl!  Amazing!

If you can't afford to take them everyday, at least take the fish oil.  Your cells and your body will thank you!

On Target Living Blog: If I don’t drink milk (cow’s milk) how will I get the calcium I need for healthy bones?

This is a very interesting article. Check it out!

Do you think you need to drink cow’s milk for healthy bones?
Did you know cow’s milk is not the only way to get calcium?

http://blog.ontargetliving.com/2011/08/if-i-dont-drink-milk-cows-milk-how-will.html

Vegetable Beef Soup

Fall is here and soup season is upon us!!  I love to make soups and this one is a great way to get rid of all the extra vegetables in your refrigerator!!  My kids even like this one and with the pearled barley in it for substance, your husband shouldn't complain that it's not filling enough!! Try it out and see :)

Vegetable Beef Soup

2 T. olive oil

1 large onion, diced

1 lb. organic ground beef (preferably grass fed)

4 stalks celery, diced

6 lg. carrots or 20 baby carrots, diced

1 bell pepper, diced (any color)

1 ½ c. frozen corn

12 c. beef broth

1 ½ c. pearled barley, uncooked

1 can fire roasted tomatoes, diced

½ t. garlic powder

Salt & pepper to taste

Saute onion in olive oil for about 3-5 minutes on med high heat.  Add ground beef and cook until done.  Then add celery, carrots, & the bell pepper and sauté for another 5 minutes on medium high heat.  Add frozen corn and beef broth.  Bring to a boil.  When boiling, add pearled barley and bring to boil again.  Once boiling, reduce heat to medium low and cover pot to cook barley (20-30 minutes).  Once barley seems to be tender, add the can of roasted tomatoes, garlic powder, and salt & pepper to taste. 

This makes a lot of soup, but it freezes well.  Eat it for dinner, save some for leftovers, and freeze the rest!  Or better yet, share with a neighbor on a cold, rainy day!!

This is a great meal for a bread day!  Delicious 12 grain bread with homemade soup!!  It doesn’t get better than that!

Bon Appetit